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Soreness from basic badminton conditioning

Hi, I play in high school badminton, and in our conditioning sessions (which happen several times a week), I get frequent soreness for the days after it.

The exercises include the classic exercises - frog jump, duck walk, lunges, sprints, speed jumps, footwork, etc. (the first couple or the most painful)

The soreness is centralized in the muscle right above my knees, causing much pain in walking and especially in going down stairs.

Are there any tips you guys can give me to help recover from these faster (during games sometimes I stumble because of them)? I try stretches, Bengay patches (don't ask), and even praying, but they seem to do little besides waiting it out.

How long has this been happening? And how long is the interval of your physical activities?
'Coz from what I know, once your muscle has been inactive for quite some time, after a comeback of intense training/game, you'll get body aches. But if you continue being active, the pain would ease up in time.

Stretching, hot baths, heat pads all help.
And yea, it will only get better in time. I remember I didn't play or do any exercise in a few months. Second day I went we did conditioning.
Lunges, duckwalks, jumps, etc. And next day I couldn't walk so SORE!
And I remember after the conditioning during hitting time my legs were shaking. Then it slowly gotten better. I still suck though.
And duck walks are bad for knees? We always do duck walks....

How long has this been happening? And how long is the interval of your physical activities?
'Coz from what I know, once your muscle has been inactive for quite some time, after a comeback of intense training/game, you'll get body aches. But if you continue being active, the pain would ease up in time.

Stretching, hot baths, heat pads all help.
And yea, it will only get better in time. I remember I didn't play or do any exercise in a few months. Second day I went we did conditioning.
Lunges, duckwalks, jumps, etc. And next day I couldn't walk so SORE!
And I remember after the conditioning during hitting time my legs were shaking. Then it slowly gotten better. I still suck though.
And duck walks are bad for knees? We always do duck walks....

Yeah, I tried stretching and heat pads all last year, but the pain always won, leading me to suspect that possibly something was wrong about my form.

I go to leland. I had conditioning today - it was ok!
During the off season I had training at smash city and badminton clubs, but besides that all I did was my upper body, so I was not used to seriously conditioning my legs.

Its a deep tissue massage that you can do for yourself. Excessive soreness around the knee and quadriceps is often caused by overly tight IT bands. This is the band that goes along the side of your thigh. Do the excersises in the article an the soreness will go away quicker and your flexibility will increase.